More often than not, we try our hands at some of the most complex and unnecessary exercises, thinking they are going to propel us to our goals faster. However, sometimes, mastering what I call the “PrimalMovements” is actually more essential. When a workout program is based on these movement patterns, increased strength, conditioning, and overall enhanced athleticism is the result!

PrimalMovements have often been called the exercise kin to the Paleo Diet. In essence, performing exercises that focus on functionality and incorporating numerous body parts all at once – similar to the basic functional strength movements humans have been doing naturally for thousands of years. You won’t find isolation exercises in this program (though feel free to add them in on your own). Instead, it’s a program based around pushing, pulling, squatting, carrying, lunging and hip-hinging.

This is my workout program that stresses PrimalMovements and, if done consistently, can help you build unstoppable real-world strength, power and conditioning!

DAY 1: PUSH, SQUAT, CARRY

Push: 3 sets

Bench Press, 8 reps

Standing Cable Chest Press, 10 reps

Push-Ups, 1 x to failure

Squat: 3 sets

Back Squats, 8 reps

Bulgarian Split Squat, 10 reps per leg

1 ½ rep Kettlebell Goblet Squats, 10 reps

Carry:

Overhead Barbell Carry, 4 x 25 yds (as heavy as possible)

*Use a weight that allows you to go heavy but still be able to maintain posture and position

DAY 2: PULL, LUNGE, HINGE

Pull: 3 sets

Pull-Ups, max reps

Dumbbell 1-Arm Bent Over-Row, 8 reps (per arm)

Barbell Upright Row, 12 reps

Lunge: 3 sets

Barbell Reverse Lunge, 10 reps

Transverse Dumbbell Lunge, 12 reps

Hinge: 3 sets

Romanian Deadlifts, 10 reps

Kettlebell Russian Swings, 10 reps

*Use a weight that allows you to go heavy but still able to maintain posture and position